A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
For the Back Squat, I was REALLY focusing on getting as low as humanly possible. In the last few sets, I got up over 200 pounds, but my focus was more on technique, specifically coming straight up and making use of both hamstrings.

B.
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps
In 12 minutes I was able to get through 3 rounds. I didn't have my usual rope, so I had to settle for weighted, and worked for sets of 15 instead (the last set I did unbroken). For the Burpees after Walking Lunges, I tried to minimize my breaks between sets as much as possible, however I could definitely reduce these breaks further!

Kind of a medicore workout.

A.
Take 15 minutes and build to today’s 1RM Snatch
I was able to equal my previous 1RM (155), but I couldn't push any higher than this - this was probably due to fatigue from previous workouts earlier in the week.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
For the Row Sprints, I was usually able to get about 300m in, and I was able to maintain this for almost all of the 10 sets. For the Power Snatches, I was able to continue doing 3 reps at 115.

You have no idea how many times I wanted to quit this workout, but I trudged on and finished all 10 sets. I was pretty fatigued from previous workouts in the week, and I probably shouldn't have done any workout on Thursday.

Spark Circuit

3 Rounds of:

• Romanian Deadlift
• Bent Over Row
• Overhead Press
• Kettlebell Swings

Perform each exercise for max reps in 30 seconds
Rest 30 seconds between exercise, rest 2 minutes between rounds.

Score is Total Reps of all 3 rounds.

I used 85 barbell/50 kettlebell for weights but it was too heavy going to have to go lighter next time. maybe try 65/45.

Reps today were:
20-18-10-15
15-12-0-15
18-12-9-15

---

The Burpee Extra

20 min AMRAP:
15 burpees
5 dips

Skill
EMOM for 3 minutes: 5 Strict Weighted Ring Dips (13kg)
Max L-sit Hold on Rings - 50 seconds PR
5 minutes of Static HS Practice

WOD
Three rounds for time of:
10 C2B Pullups
20 Situps
All pullups were done in sets of five. My core felt weak and the situps really slowed me down.

Endurance
2x1000m Run - 3:47 + 4:19
Didn't push hard at all. Just got it done.

Shoulder Press 5-5-3-3-1-1-1 (50x5, 50x5, 60x3, 65x3, 70x1, 75x1, 80x1, 3 failed attempts on 85). Old PR was 70, now 80!!!!

annie
50-40-30-20-10
Double unders
ab mats

Time = 11:04 (PR!!!) Old PR was 12:52. Need to learn how to string double unders together.

Warm Up

For 10 minutes, do 1 Power Clean, 1 Squat Clean, & 1 Jerk OTM.

185#

Then, climbing 10# every 5 minutes until you fail complete:

1 C&J

205

215

I hit all reps, and stopped - form and time were becoming an issue

Clean 225

4x4 Squats @ 225

Then a little later. . .

Sprints

walk a 400m x2
jog/run a 400m x2

6 sprints

Partner WOD w/Lisa
100 Push press 75 lbs / 55 lbs
100 Front squats 75 lbs / 55 lbs
100 Thrusters 75 lbs / 55 lbs
100 Hang cleans 75 lbs / 55 lbs
100 Overhead squats 75 lbs / 55 lbs

I did NATE, during my lunch hour, at Mid City Gym, using a bar for my bar MUs and then RX HSPUs and this was the fist time I did NATE with a KettleBell. I think that made it a bit more challenging.
I split my hand pretty badly, I think on the Bar MUs but could have been the KBs as well. I spplit it initially on or about round 6 or 7 but kept on going and completed 13 rounds.
I was gassing a bit but did everything unbroken. I did kip 2-3 round of the HSPUs but just ot keep up the pace.
I think the bar MUs were easier but worked the grip a bit more as it's more on the hands and the rings are more on the forearms and wrists.
Fun WOD to do with a heavy KB. Good WOD

I did LOW Box Squats on the step up box, BELOW parallel, using only 185 lbs, since this was my first time going so low on the box squats.
I was going to do sets of 2 on the 30 secs, but it's a little too much walking back and getting set to do on the 30 so I just went with it and pushed the pace to about every 40 secs or so.
I went BELOW parallel and did sets of 3 for about 14 sets or so. I kind of lost count and was feeling my body. I was concentrating on staying tight and popping up and out of the hole for speed.
POST WOD:
I did sets of High Box Squats and got to a PR of about: 42" or 43"

Shoulder press 5-5-3-3-1-1 (35-45-50-60-65 fail)

Then,

12min AMRAP

5 Squat cleans 165/110 (MOD: 70#)
10 Toes 2 bar
15 Wallballs 20/14

5 rounds. wow the squat clean was tough after wall balls.